Can You Live Without Carbohydrates?

by Diane Tomkin, R.D., C.D.N.

The body's energy relies on the right nutrition.

Every cell in the body requires a constant supply of energy. Carbohydrates are a critical source of fuel for the brain, heart, muscles and central nervous system. Some diets promote a very low carbohydrate intake for weight loss, but the heath implications are controversial. Diets lacking in carbohydrate will utilize protein and fats as a source of energy. This can lead to long-term complications and increased mortality from diseases of the heart, kidney, gastrointestinal tract and certain types of cancer.

Function of Carbohydrates

Carbohydrates are the body's primary energy source. Dietary carbohydrates are digested and broken down into glucose. Glucose is maintained in the bloodstream as an immediate source of fuel for the body. When energy needs are met, excess glucose is stored in the liver and muscles in the form of glycogen. When carbohydrate and energy intake are inadequate, the liver breaks down glycogen to release glucose. This restores the body's supply of glucose for the brain, organs and bloodstream. Carbohydrates are also rich in vitamins, minerals, antioxidants and fiber.

Side Effects

When glycogen stores are depleted and dietary intake of carbohydrate is inadequate, the body is forced to use dietary protein and fat as a source of calories. When protein is being utilized for energy, it is not serving it's primary function to build and repair tissue. Muscle wasting, poor immune function and altered biochemical reactions occur when carbohydrate is unavailable to spare protein. When the body burns fat instead of glucose for energy, fat is broken down into ketones bodies resulting in a dangerous metabolic condition called ketosis. Chronic ketosis disturbs the pH of the body and can lead to bone loss, kidney stones, kidney disease and organ system failure. Carbohydrate deprivation can also lead to nutritional deficiencies.

Types and Food Sources of Carbohydrates

Carbohydrates are classified as simple and complex. Dairy, fruits and vegetables are simple carbohydrates that supply some vitamins, minerals, protein, antioxidants and fiber. Refined carbohydrates and sugars prevalent in candy, cakes, desserts, white flour and soft drinks are devoid of nutrients and considered empty calories. Refined sugars provide calories with no vitamins, minerals or fiber and the body can survive without them. Complex carbohydrates, also termed starches, are rich in vitamins A, C, E and K, B-complex vitamins, potassium, iron and magnesium. Whole-grain breads and cereals, legumes, starchy vegetables, nuts and seeds are excellent sources of complex carbohydrates and also contain fiber. Fiber is a complex carbohydrate that is indigestible in the gastrointestinal tract, but improves digestive health. High-fiber diets can protect against diabetes, constipation, obesity, diverticulosis and colon cancer.

Requirement For Carbohydrates

The minimum recommended intake for dietary carbohydrate is 130 grams per day. Most health and government agencies suggest a carbohydrate intake of 45 to 65 percent of total calories with emphasis on complex carbohydrates. It is recommended that the American diet consist of 10 grams of dietary fiber per 1,000 calories or 20 to 30 grams of dietary fiber per day.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

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Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

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Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

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Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

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Broccoli

Kale

Carrots

Peppers

Sweet potatoes

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Beef

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Turkey

Eggs

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Whole wheat

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Cous Cous

Bulgar

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Apples

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Kiwis

Oranges

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Fish

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Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

Chicken

Beef

Turkey

Pork tenderloin

Eggs

These are some fruits you can eat on a Paleo diet. Which do you like?

Berries

Apples

Bananas

Oranges

Pomegranates

Pears

Which of these foods do you like to eat?

Fruit

Legumes

Nuts & Seeds

Vegetables

Healthy fats

Grains

What are you interested in adding more of into your diet?

Calcium

Protein

Iron

Healthy Fats

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Molasses

Soy milk

Tahini

Almond butter

Collard greens

Tofu

Soybeans

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Lentils

Chickpeas

Quinoa

Tofu

Almond butter

Beans

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Blueberries

Spinach

Chickpeas

Prunes

Artichokes

Which of these foods do you like?

Olive oil

Avocados

Olives

Almonds

Sesame oil

Articles For Your Diet

About the Author

Diane Tomkin is a registered and licensed dietitian with more than 30 years of professional experience in clinical nutrition. As a nutrition consultant, she runs a private practice in Long Island. Tomkin holds a master's degree in health-care administration and health education. She has taught graduate and undergraduate classes at Long Island University.

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